Running on the treadmill is very different from training outdoors, but as Personal trainer, Nicola Glanville, points out, the ‘mill does have its benefits.

Many regular runners never set foot on a treadmill, believing indoor training to be a dull, stuffy and rather too cushy experience compared to their outdoor sessions. But once you know how to use all the functions most modern treadmills are equipped with you can get the workout you want regardless of the conditions outside.

 

The treadmill offers a reliably constant environment in which to exercise. Whether you are in the gym or your living room, the temperature, humidity and running surface remain the same. You don’t have to consider the weather, light levels or traffic. Once you are on the treadmill there are minimal external factors to interfere with your work out.

 

Keeping the Pace

It’s much easier to set a specfic pace and to maintain it on a treadmill - useful if you are training for a specific event. This can also help keep you going when your determination wanes. You have to press a button to reduce your speed, whereas outside you might slow down without even realising it.

 

Easy on Joints

Running on the treadmill is easier on the joints and may reduce the risk of injury. If you are recovering from an injury or have problems with your joints, a treadmill offers a way to gradually build up your training.

 

Mixing it Up

Create your own terrain depending on what you are trying to achieve using the pre-programmed training profiles most treadmills have:

 

Manual Profile

Manage your own workout. Simply use the buttons to change your speed and the gradient as you go.

Hill Profile

This setting gives you a variety of hilly courses to choose from and automatically adjusts the incline accordingly. Modern machines can produce gradients of up to 30% to simulate hills.

Fat Burning Profile

Usually keeps you working between 50 to 65% of your maximum heart rate (MHR) to burn an optimum number of calories from fat. You need to wear a heart rate monitor for this one.

Cardiovascular Profile

This setting is aimed at improving your heart and lung function. Again, this requires the use of a heart rate monitor. It regulates the intensity to maintain your heart rate at 65–85% of your MHR.

 

Stat-isfaction

It’s easy to monitor your progress with the speed, distance and calorie displays. Although the accuracy may be challenged, it is motivating to see the figures increasing through your session.

 

Treadmill training can be easier than running outdoors, after all not many roads or trails are totally flat. Although this difference can be overcome to a certain extent by increasing the gradient on the treadmill platform, you won’t encounter wind resistance like you would outside. For this reason it is usually possible to run at a faster speed, which is a bonus as you’ll be training your legs to move faster.

 

The rearward motion of the belt assists with your rhythm and stride pattern, reducing the requirement to drive your weight forwards to cover ground. This can be a big help if you’re working on correcting and problems with your running style.

 

It’s all waiting, at the touch of a button.

Nicola Glanville is a resident personal trainer and nutritional advisor at www.weightlossresources.co.uk home of the UK’s largest nutritional database containing the calorie counts of more than 60,000 foods and drinks.

 

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